Need help estimating a 5000m time

First things first... While something is better than nothing, they workout on 8/2 is a strange one. I would up the tempo volume there.

Second, even if it was super hot on 8/10, if you are in 21:00 shape then I think you ran them too easy (I'm guessing you are not quite in 21:00 shape).

I'm not quite sure what to say about the without on 8/9. What was the goal there?

If you truly tempo'd @7:20 this morning, you might break 21:00. Go race and find out? What was the purpose of the quarter mile repeats with lots of rest on the same day? If leg turnover, why not do strides?

P.S. - although I believe easy pace can be as easy as you like, that is traditionally a little slow for a 21:00 5k runner. I'm not telling you to increase our necessarily, just making you aware.

LetsEatDoughnutsInstead wrote:

First things first... While something is better than nothing, they workout on 8/2 is a strange one. I would up the tempo vol=e there.

Second, even if it was super hot on 8/10, if you are in 21:00 shape then I think you ran them too easy (I'm guessing you are not quite in 21:00 shape).

I'm not quite sure what to say about the without on 8/9. What was the goal there?

If you truly tempo'd @7:20 this morning, you might break 21:00. Go race and find out? What was the purpose of the quarter mile repeats with lots of rest on the same day? If leg turnover, why not do strides?

P.S. - although I believe easy pace can be as easy as you like, that is traditionally a little slow for a 21:00 5k runner. I'm not telling you to increase our necessarily, just making you aware.

8/2: I'm following Daniels' 5k/10k plan and that's what it called for. I think it was the first week of the plan, so I think it was an introducing tempo work at a low level.

8/10: That one is an odd one. But I think the heat and carrying fatigue in my legs from the day before got to me there.

8/9: It was supposed to be 200-200-400 with equal rests at rep (mile) pace. However, I had to break it up weirdly because my watch can't handle reps of different lengths. The goal here was to improve running economy.

Today, the workout was 4 x 200m reps (basically a longer stride for Daniels) before and after the tempo. However, I didn't

get to do the other scheduled workout this week which was 4 x 400 at mile pace, 1 mile easy, 4 x 400 at mile pace. So I decided to kind of smash the two workouts together. Maybe not the brightest idea, but ehh. I figured I'd make today really high quality than the general quality.

It is a touch slower and I've noticed that. But I think that is due to not getting enough sleep generally, many of my workouts being at annoyingly late times of day (starting at 11 PM - midnight), watching my kids mostly solo, and a somewhat poor diet.